Naturally Fit

How to tap into your inherited power to go long.

Were we meant to run marathons? Consider this: Our ability as humans to cover long distances may be the result of physical characteristics inherited from ancestors who were exceptional runners.

The endurance-running hypothesis was first conceived more than 20 years ago, but more recently researchers from Harvard and the University of Utah have compiled evidence that suggests certain traits allowed some of our ancestors to run for long periods in pursuit of prey. As our forebears jogged after an animal, they forced it into repeated sprints that caused the beast to overheat and die. Such hunters thrived, while those lacking such traits were more likely to starve.

What enabled those epic hunts of yesteryear and ultrarunning feats of today include an abundance of large sweat glands and a lack of thick fur or body hair, both of which help keep us cool; short toes that allow for a more efficient stride; a ligament between the spine and the base of the skull that stabilizes our head as we run; and substantial butt muscles that act as a counterbalance to keep us from pitching forward when we run.

The coach in me is curious about what training regimen maximizes our evolutionary heritage. If my predecessors spent hours trotting after dinner until it dropped, then the long run would be beneficial. Their ability to summon a burst of speed to inflict the final blow reinforces the importance of speedwork.

What worked 2 million years ago is similar to a critical workout my athletes do as they re-establish their base mileage—a longish run at a comfortable pace with short bursts of speed at the end. Will this effort allow you to run down a wildebeest in the Serengeti? Probably not. Will it help you finish strong in your next road race? Naturally.

Survival-of-the-Fittest Workout

Run this sequence two to three times per week to build endurance and maintain speed. After transitioning from base training to interval and speed sessions, use it as your long run.

RUN 60 to 90 minutes at a pace 45 to 60 seconds per mile slower than marathon pace.

FINISH the run with eight to ten 100-meter progressive strides. Build speed for the first 40 meters until reaching 90 percent effort. Hold that for 30 meters before coasting to a stop during the final 30 meters.